How to have normal sleep hours
How I did it: I stopped all sleeping medications that left me feeling hungover and drowsy and made getting up more difficult. The first night after stopping the sleep meds I did not sleep at all. As much as I wanted to I resisted the urge to take a nap during the day so that I would be tired that night. I only slept a few hours that night. That's how it went for the next couple of weeks until eventually my body started falling asleep soon after I got in bed and I could wake up rested when the alarm clock went off.
Lessons & tips: Don't rely on sleeping pills. They only work short term and when you stop taking them the insomnia returns.
Go to bed at the same time every night and wake up at the same time the next morning, even on weekends!
I didn't think my caffeine consumption had any effect on my sleep, but I found that going caffeine free actually made for a better night's sleep. If you can't go all day, try not to have any after 2pm.
The other thing I found particularly helpful was starting an exercise program. It made me feel better throughout the day and it also made me good and tired by the time bedtime rolled around.
I found that sleeping during the day only made going to bed at night that much harder. Resist the urge as best you can. Sometimes I would go out for a quick walk and that would reinvigorate me to get me through the rest of the day.
